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The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pounds off the American record in his bodyweight division. Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretching and proper technique.a tiebreaker if he let Rinke score to make it 4-4. A year later Mark reults and we can make BFS fit our time constraints. Several high schools in our area have had outstanding results using the same system, so BFS will remain our #1 vehicle to success in the future. <br>About this year's season Coach Hoyt continues,  This year the Trojans wre supposed to be in a major rebuilding situation with the loss of fifteen seniors, five all-staters, and the player of the year in '97 and 98. After a sensational off-season in the weight room using the BFS core lifts, plyometrics, running, the dot drill and summer passing league, the Trojans managed to finish first in their conference and play in the statetitle game despite having a new system, and an abnormal amount of team youth (Homedale started two freshmen, two sophomores, an only four seniors on the varsity football team). I guess, with this many athletes returning next year, as well as the return of Anthony, the Trojans are sure to be a dominating force next year as well Do you agree?<br>DS: Not at all. When we get a new person in, it s exciting to see that there are things we can do to help them improve. Of course there s no denying that it takes tremendous patience to correct technique flaws. Muna Lee is a perfect example.When she initially enrolled she couldn tlifta 45-pound bar. I told her,  You watch---this is going to be fun; once you get a little bit sronger it ll make a differnce on the track. Specifically, she would be able to apply the forces o thbr>Pain and Flexibility different way that would make her faster. And it was true; her ew training enabled her to run significantly faster than she did in her senior year of high school.<br><br>BFS: How do you use testing in your program?<b>DS: It s vital to test athletes to pin dois little difference in the measurements, the athlete needs more power and should concentrate on power cleans and medicine zqEn00.>Mڝ@k> b=Fۣ